06.01.2020 – Monday

CrossFit Hanover – CrossFitWarm-upSquat Warmup (No Measure)Complete 2-3min cardio, followed by 3 rounds of: 5 Pause back squats 5 Back rack lunges ea. 5 Inchworms w/ Pushup *Add weight to the barbell for each round.WeightliftingBack Squat (EMOM x 21 – Back...

05.30.2020 – Saturday

CrossFit Hanover – CrossFitConditioning WODMetcon (Distance)Complete a max distance ruck in 60 minutes. Men use 30#, ladies use 20#. Get some!

05.29.2020 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Cardio 3min, followed by 2x 10 Power Snatch 10 Tuck Jumps 5 Inchworms (No Pushup)WeightliftingPower Snatch (5-5-5-3-3-3)Daily WODMetcon (No Measure)Complete EMOM x 15 A: 20 Alt DB Power Snatch 50/35# B: 15...

05.28.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)200 Single Unders followed by 2x 1min squat hold (relax at bottom) 1min high plank hold 1min dead bug holdDurabilityMetcon (AMRAP – Rounds and Reps)AMRAP 12min of the following: 1 Flight Stairs 5...

05.27.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 3x 8 OHS 16 T’s 30 sec Lunge Stretch Ea.WeightliftingOverhead Squat (5×5 superset with 15 Weighted Situps)Daily WODMetcon (Time)With a partner complete 16 Rounds for Time of the...